Pregnant vegans in need of nutritients
Protein
You will probably get lots of questions about whether or not you are getting enough
protein. Current recommendations for protein in pregnancy call for 25 grams more of protein per day in the second and third trimesters for a total of 71 grams of protein. One study showed that the average non-
pregnant vegan woman was eating 65 grams of protein daily 5, almost enough to meet the needs during
pregnancy. If your diet is varied and contains good protein sources such as soy products, beans, and grains, and you are gaining weight, you can relax and not worry about getting enough
protein. Many women simply get the extra
protein they need by eating more of the foods they usually eat. As an example, you can add 25 grams of protein to your usual diet by adding 1-1/2 cups of lentils or tofu, 2-1/2 cups of soy milk, or 2 large bagels.
Calcium and Vitamin D
Vegans also get lots of questions about
calcium. Both calcium and vitamin D are needed for the development of the baby's bones and teeth. There is some evidence that pregnant women adapt to low calcium intakes and increased needs by increasing calcium absorption and reducing calcium losses. This certainly is worthy of additional study and may be pertinent to vegans whose diets may be low in calcium. However, for the time being, calcium intakes of 1300 milligrams daily are recommended for women 18 and younger and of 1000 milligrams daily for women 19 through 50 7.
Pregnant vegans should make a special effort to have 8 or more servings of calcium-rich foods daily. Pregnant women who have regular sunlight exposure do not need any extra vitamin D 7,8. However, if there is any question as to whether or not your sun exposure is adequate, 5 micrograms (200 IU) of dietary and/or supplemental
vitamin D is recommended 7. Supplements of vitamin D should only be used with the approval of your health care provider since high doses of vitamin D can be toxic. Fortified foods like some brands of soy milk and orange juice and some cereals are another way to meet
vitamin D needs.
Iron
Iron deficiency anemia is not uncommon during pregnancy, whether vegan or non-vegetarian. Iron needs are much higher than usual in pregnancy because of the increase in the amount of the mother's blood and because of blood formed for the baby.
Iron supplements of
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